SEVEN SUMMER TIPS FOR RUNNING RECOVERY
Summer is a great time to get out those racing shoes. But just like a training plan, runners should have a recovery plan too. If you often feel fatigue or soreness after training, build these seven summer running recovery tips into your routine.
Cool Down
When you finish a workout, walk or jog a half mile. Slowing your body processes down gradually helps redistribute blood, clears out metabolic wastes, and prevents later muscle soreness.
Stretch
Running recovery often starts before you run. While experts debate the benefits of stretching, warming up your muscles becomes more important as we age. Muscles naturally start to lose elasticity. And warm-ups can prevent injury.
Before starting a run, walk for a few minutes, then do some dynamic stretches. These can include walking lunges, ‘scoops’ to help stretch the calf muscles, high knees, butt kicks, and torso twists.
After running, do a few static stretches for 10 – 30 seconds. These can include toe touches and standing quad stretches.
Good hydration and nutrition
Proper hydration and nutrition are other facets of training that are important pre-and post-workout.
During the summer months, in particular, hydration is critical. (Link to my hydration blog). Read my previous hydration blog for a review on how much to drink before, during, and after a run.
Good hydration on the day before a hard workout is just as important as the actual training day. Make sure you are drinking at least 6 – 8 glasses of water each day.
A healthy diet helps everyone function better. But proper nutrition is even more important for training. Lots of fruits and veggies and an appropriate amount of protein for body weight help us perform best.
Post work out, eating a meal or snack within 30 minutes of completing a run can aid in muscle recovery. For snacks, pair a carb with protein like an apple with peanut butter or yogurt with fruit.
Use a foam roller
Rolling out muscles pre-workout can increase blood flow and prepare the muscles for activity. Post-workout, foam rolling can speed recovery and prevent muscle soreness by helping clear out exercise waste products.
Human foam rollers or massage therapists are great! A sports massage on a rest day can be a great way to relax and also help the recovery process.
Schedule easy days and rest days
Keep easy days easy. Pushing yourself on an easy running day won’t help you run faster in the ‘long run’ and can lead to injury.
Rest days can be spent going on a short walk, doing yoga, or getting that massage. Your body performs better when you allow enough time to recover from those hard days.
If you still feel sore two days after a hard workout, take another rest day. Your body is telling you what you need.
Sleep
Sleep is essential to the recovery process. Feeling tired during the day after a workout? Take a 15 – 20 minute nap.
Wind down at night to promote sleep.
· Stay off electronics for at least an hour before you want to be asleep.
· Try to get to sleep at about the same time every night.
· Keep lights low
· Listen to your body. If you don’t feel refreshed in the morning, consider adding another 30 – 60 minutes to your total sleep time while training.
Watch the Weather
On summer days, heat and humidity become critical factors. You may need to cut back on mileage or pace.
Your body may also need extra recovery days after a hard workout in the heat. Listen to your body if you feel fatigued!
For a Speedy Recovery
These tips can help speed recovery and get you ready for that next hard workout or race.
If you would like to see our Recovery Lounge at the Pittsburgh Fitness Project, schedule a visit at www.pittsburghfitnessproject.com. We have compression therapy, infrared saunas, massage guns and a live massage therapist to help with your recovery needs!